1. Starting Position:
- Stand on a step box with your feet hip-width apart.
- Keep your hands on your hips or at your sides for balance.
- Ensure your posture is upright, with your shoulders back and chest lifted.
2. Preparation:
- Shift your weight onto one foot (the foot that will remain on the step box).
- The other foot will be stepping down off the box.
3. Descending Movement:
- Slowly lower the other foot down towards the ground, allowing the heel to make contact first.
- Bend the knee of the standing leg slightly to maintain balance and control.
- Keep your core engaged to stabilize your body throughout the movement.
4. Return Movement:
- Press through the heel of your standing foot to lift your body back up to the starting position.
- Focus on engaging your leg muscles, especially the quadriceps and glutes.
- Bring the tapped foot back to the step box and return to the initial standing position.
5. Repetition:
- Repeat the movement for the desired number of repetitions.
- Switch legs after completing the reps on one side to ensure balanced training.
Tips for Beginners:
- Start with a lower step box to build strength and confidence.
- If necessary, use a wall or rail for additional support as you learn the movement.
- Keep your movements slow and controlled to avoid injury and ensure proper form.
